The Mediterranean diet is based upon the eating patterns found in olive-growing areas of the Mediterranean region. American interest in the health benefits of this diet began between the 1950s and 1960s, when it was discovered that the people of the island Crete seemed to be in very good health. It involves eating a variety of foods to improve health and it is a program that is followed for life, versus a short-term diet. While there are many variations on this food program, there are some basics of the Mediterranean diet that are followed.
Fruits, Vegetables and Whole Grains
Following the Mediterranean diet has been linked to lower incidence and mortality rates of heart disease and cancer and it may help to protect against Alzheimer's and Parkinson's disease, states the Mayo Clinic. The diet encourages primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. Red meat is consumed no more than a few times a month.
The goal is to get approximately nine servings a day of antioxidant-rich fruits and vegetables, along with nuts that are low in saturated fat and not salted, candied or honey roasted. This includes almonds, cashews, pistachios and walnuts. Whole grains that are low in trans fat are eaten without butter or toppings, but may be dipped in olive oil.
Fish, Poultry and Dairy Products
Some of the foods promoted on the Mediterranean diet are high in calories, so it is important to be careful about weight gain. However, the American Heart Association, recommends it for protection against heart disease because most of the fat calories, are from products containing monounsaturated fats. This includes olive oil which is consumed daily, versus butter or margarine. Monounsaturated fat does not cause a rise in cholesterol levels like saturated fat does.
In addition, the focus is on consuming fish high in Omega-3 oils such as tuna, salmon, trout, mackerel and herring about once or twice a week. Omega-3 oils may help to reduce heart disease risk and boost immune system functioning.
Healthier Fats and Fresh Foods
According to the Woman's Heart Foundation, the Mediterranean diet promotes avoidance of unhealthy fats like saturated and trans fats, for preventing both heart disease and obesity. The goal is to limit intake of red meat, tropical oils, margarine, snack foods, processed peanut butter and commercial baked goods.
Stay away from foods with hydrogenated or partially hydrogenated oils. Be aware of foods labeled as low-calorie, fat-free or cholesterol-free, as these products may contain hydrogenated oils. Learn to read labels and consume fresh food as much as possible.
Red Wine
The Mediterranean diet also promotes moderate consumption of wine. However, this goes against the American Heart Association's general recommendation of just one glass of beer, wine or a cocktail a day for a woman and two for a man. Since grape juice contains many of the same ingredients and can have the same heart protective effect, it may be a better choice.
Exercise and Drink Water
Participating in regular cardiovascular exercise and consuming six to eight glasses of water each day, are also important components of the Mediterranean diet. The goal is to aim for at least 30 minutes of moderate level activity on most days of the week and to keep the body hydrated.
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